Ok, I’ll focus on fun stuff for this post. Yesterday was the first day of the semester. While I’ll be crazy busy with teaching, I have three interesting courses (Calculus III, differential equations, second half of probability and statistics.) These are time intensive but feature interesting material.
My wife is away for a work trip. So I had the evening to myself and took Vickie (my yoga/exercise class teacher) to the Illinois State vs. Bradley basketball game. She is an Illinois State graduate.
But the game started at 8 pm so I had a chance to take the 5:30-6:30 exercise class, (core body/pilates type stuff) which Mamma T ably led. It didn’t break my heart to be lined up next to the very lovely Jennifer.
Friendship, sweating and fun…can’t beat it.
Then it was off to the Bradley Basketball game. Yes, Illinois State came in with an RPI of 27; Bradley’s was 212. Illinois State soundly defeated two teams (Wichita State, Loyola) who had dominated Bradley.
So what happened was no surprise; late in the first half ISU galloped out to a 36-11 lead and cruised to an easy 69-49 win…the game was more lopsided than the 20 point spread might indicate.
I think that ISU can win a game or two in the NCAA tournament.
But it was fun to spend time with Vickie and the visiting ISU fans.
She is saying “Go Birds”…
High energy prior to the game: 7700 plus (though the place holds 11000) The schools are only 45 miles apart, so many fans were visiting ISU fans.
And the reality:
Still, Bradley has equaled its conference win total from last year, and I STILL expect to see 3-4 more wins in the conference. Bradley HAS made progress; we just aren’t ready for such a strong team.
yesterday: Cornstalk hill 4 mile walk. PM: the exercise class I talked about. 🙂
Today: early am: weights. later am (after my 9-10 class): 4 mile walk; same as yesterday
Weights: rotator cuff, pull ups (4 sets of 10, then 1 more)
bench press: 10 x 135, 5 x 190, 8 x 175
incline press: 10 x 150
military press: 10 x 50 standing, 20 x 50 seated, supported (left elbow/forearm pain late), 10 x 110 machine with rotated grip
rows: 3 sets of 10 x 50 each arm
headstand: rough…had trouble getting into it, fell over once, and the second time, never got steady.
Yes, my shoulders have that glow. I slept in and decided to do a weight workout followed by a recovery walk on the treadmill; I don’t know what conditions will be like tomorrow morning (icy roads?)
I did weigh at 197 afterward (no shoes, no shorts) and was 201.5 with shoes and shorts beforehand (thank you chili).
The workout: 3 sets of 10 pull ups (wanted to use the bench), rotator cuff
incline press: 10 x 135, 6 x 160, 10 x 150 (the younger guy getting 6 x 315 on the regular bench didn’t hurt my feelings at all)
2 sets of 10 pull ups
military: 2 sets of 10 x 50 standing, 2 sets of 10 x 180 machine
rows: 3 sets of 10 x 54 (each arm) machine
legs: sets of 6 goblet: 25, 30, 40, 50, 50, 6 x 45 Smith Machine, 7 x 180 free weight leg press. Heavier on the Smith machine hurt my knees.
Treadmill: Froggy, 3.9 and up every 3 minutes to 4.8, then 1,2,3,4 to 42 minutes; 41:48 5K; 40:30 at mile 3.
Abs: 2 sets of 10: yoga leg lifts, 12 twist crunches, exercise ball back stretch
Headstand (easier..harder surface)
I felt good.
I went at a time when more people were starting to show up. My goodness, one exercise class was jam packed. There was a real mix; male powerhouses, bespandexed women, old people, casual people, etc., along with a few people I knew.
I complemented the powerhouse who got 6 x 315 and he said “you can do it”. I laughed and told him that 30 years ago, I got ONE rep with 310 and it about killed me. You should have seen his eyes widen when I said “30 years ago”; he probably had not been born then.
Weight: 196.4 prior to working out. Normally, that would be too high, but this is down from where I was right after the holidays. I like the direction.
Workout: weights, then a 5k walk on the treadmill in 43:07. I used a broken treadmill that you could RAISE the incline on, but never lower it! so I started slowly and added .1 mph every 2 minutes until I got to 16 minutes (at 4.6 mph). Then I raised the incline to 1-2-3-4 and kept it at 4 until 28 minutes and then tried to go down…I couldn’t. So I lowed the speed a bit and toughed it out finishing 3 miles in 41:45 and 5K in 43:07.
This was after a weight session:
4 sets of 10 pull ups
bench press: 10 x 135, 5 x 190, 8 x 175 (change)
incline press: 10 x 150 (hard)
military press: 2 sets of 10 x 50 standing dumbbell, 20 x 50 seated, supported
1 more set of 10 pull ups
3 sets of 10 x 110 row machine.
abs: 2 sets each of 12 twist crunch 10 leg lifts
headstand (still not quite comfortable)
squats: had some free ones, 6 x 25, 40, 50, 50, then 10 x 210 leg press.
There is a nice ice storm outside, so I’ll lay low today.
I finished the first week of 2017 with a weight session and then a nice 6 mile walk with Mamma T.
The temperatures outside:
That was brisk. There was a bit of snow here and there on our route but it wasn’t too bad; and Mamma T is such wonderful company.
The weights: I was a bit off (up too late?)
pull ups: ok; 5 sets of 10
bench press: 10 x 135, 1 x 190 (didn’t feel right), 5 x 185 (ok..wider grip), 8 x 170 (got lazy)
incline press: 10 x 135
military press: 7 x 50 standing dumbbell, 2 sets of 10 x 180 machine
rows: 2 sets of 10 x 50 single arm, 10 x 55 (?) machine.
abs (2 sets of 12 twist crunch, 10 yoga leg lifts)
headstand (somewhat better this time)
some exercise ball for the back.
Weight: 197 after lifting (no sweating).
This week: 4 lifting workouts: Monday, Wednesday, Friday, Sunday
walking: 3 miles on Monday (hotel), Wednesday (4 miles hill), Thursday (6 miles, mix of hills on the treadmill and flat), Saturday (brisk 4 miles on the track), Sunday: 6 miles with T outside 23 miles total
running: Tuesday 5 miles (4 x 400, 2 x 200 intervals), Saturday 6 miles “Froggy” (just under 1 hour for 6 miles). I had intended to run on Thursday but my legs just weren’t into it.
Today: rotator cuff
Typically, I do 3 sets of each exercise: 4 different ones with the pulley, and 3 different ones with the dumbbell. Sometimes I use the bands instead of the pulley.
Pull ups 5 sets of 10.
Typically, I use different widths with each set (wade, medium, narrow, sometimes with a grip where my palms face each other.
Incline presses 10 x 135, 2 x 170, 5 x 160, 9 x 150
Often, but not today, I do bench presses. Typical: 10 x 135, 4-5 with 185-190, 10 x 170.
Military presses with the dumbbells:
10 x 50 standing:
20 x 50 seated, supported:
10 x 200 machine:
Single armed rows: 3 sets of 10 x 50
Then I do ab work:
2 sets of 12 twist crunches:
2 sets of 10 yoga leg lifts
Then I finish with yoga headstand
I sometimes do a bit of “I need more rest between sets” stuff like stretches:
Or these type of light squats: (sometimes with plates, sometimes with dumbbells).
Workout notes: today, I started to try to run on the treadmill (snowy outside) and I just couldn’t make myself run. I didn’t want to. Perhaps the interval workout 2 days ago affected me; or was it last night’s rather innocent exercise class?
Nevertheless I switched to walking and walked 2 miles in 29:44. Then after a quick pit stop, I got back on the treadmill and walked 4 more miles in 51 minutes (12:45 pace); I did a .5-1.5-2.5-3.5-4.5-5.5 incline progression, moving up every 2 minutes. Then back down after spending 3 two minute segments at 5.5 (moving at 4.5 mph) and stayed at 0.5 to get to 2 miles. Then I upped the speed every so often until I got to 5 mph, which I maintained to 50 minutes; then 5.1 mph to get to 51 minutes (4 miles).
Then some squats: 4 x 6 goblet squats (0, 25, 40, 40) then 10 x 210 on the leg press.
So I got a workout..but not running.
I wonder how much of this is mental.
I remember yesterday’s bench press workout, which included 5 x 190 (hips down). That is the best I’ve done in several years; sometimes even 3 x 185 is tough for me (bodyweight: 195.7). Then my mind started to race…”hey, 10 x 205 is coming back baby!” uh, no. For one, that 5 x 190 was hard; my left shoulder ached toward the end. And that was, realistically, 1 more rep with 5 more pounds …which is a “margin of error” type of improvement, not a quantum leap.
But I am so desperate for success that my mind sometimes just takes off and makes stuff up.
No snow, thank goodness, but it was 11 F (-11 C) when I got up. But I did workout anyway…walked to gym, lifted, then walked my 4 hilly mile (6.4 km) course at a leisurely pace.
I weighed myself after my weight workout (minimal sweat): 195.7. Too heavy, but a bit less “Moby-Dick” like than I was a few days ago.
pull ups: 5 sets of 10; a bit easier than the last two times
bench press: 10 x 135, 5 x 190 (good!) 10 x 170
incline press: 10 x 145 (tough)
military presses: (50 pound dumbbell for each arm): 10 x 50 standing, 20 x 50 seated, supported, 7 x 50 standing.
rows: 3 sets of 10 x 50 (each arm)
abs: 2 sets each of 10 yoga leg lifts, 12 twist crunches.
headstand was a struggle …couldn’t quite get all the way into it at first, but I got it AFTER the abs. Hmmm…
On being undisciplined: During the semester, I blast myself out of bed to make my workout before class.
But during break.the bed is just so warm I have trouble getting out of bed and often do so very late (e. g. 6-6:30 am).
Morning: walk; 15:20 for the first 1 mile; 42:50 at mile 3, 44:10 at mile 3.1.
Afternoon: weights: rotator cuff, pull ups (5 sets of 10…tough)..incline presses: 10 x 135, 5 x 160, 10 x 150
military press: 10 x 50 dumbbell standing, 20 x 50 dumbbell seated, supported, 10 x 200 (machine), rows 3 sets of 10 x 50 single arm.
headstand: trouble getting into it but I did. It feels different.
Bradley beat Southern Illinois 60-51; it was 23-23 at the half. Basically, BU took the lead early in the second half and then, when the time came, closed it out.So now Bradley has won MORE games …in the 2016 half of this season, than they did all of the previous season.
No, Bradley is not ready to challenge for the MVC crown, but BU is no longer an easy win for most MVC opponents, at least not at home. Sure, Bradley was overwhelmed by TCU, Mississippi, Nevada and Delaware. But BU can now hold its own with typical mid-major teams. It was nice to see.
Workout notes: weights and a 2 mile walk.
Weights: pull ups (tough 3 sets of 10 then 2 sets of 10), rotator cuff, lots of kettle squats,
bench: 10 x 135, 1 x 185, 1 x 200, missed at 210, 5 x 185. incline: 10 x 150
military: 10 x 50 dumbbell (standing), 20 x 50 seated, supported, 7 x 110 different machine.
rows: 3 sets of 10 x 200 Hammer
headstand (better), 2 sets of abs: 10 yoga leg lifts, 12 twist crunch.
Then 2 mile walk outside.
Note: I now have 2041 miles for the year; the most I’ve had since 2008.
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